Fighter-Circle

Warm Up

Fight-Circle ~ 3 rounds

1a) Sandbag Hands 2'
1b) Jogging 1'
1c) Rope 1'

2) Techniques with pads

See some Crosstraining Videos on Youtube

Monday, monday!

Warm Up + Stretch

2 x 10 minutes Circles

1a) Squat @ 50 kg (5 reps)
1b) Pull Up (3 reps)

2a) Deadlift @ 60 kg (5 reps)
2b) Push Up (8 reps)

3) TRX: Standing Roll Outs

4) Rotational Pull

Power day...

Warm Up + Stretch 1a) TRX: Squat Jump (15,15,15) 1b) USB: Press @ 24 kg (8,8,8) 1c) Swiss Ball Glute Bridge (8,8,8) 1d) Body Row (15,15,15) 2) TRX: Standing Roll Out (8,6,6)

It's Friday night...

.. and we train at Crosstraining Berlin What's better? :D

1. Circle: 30 sec work and 30 sec rest

a) USB: Front Squat @ 24 kg; (10/9/9)
b) Neutral Push Up; (19/17/15)
c) USB: Rotational Lunge @ 24 kg; (10/10/10)
d) USB: Bentover row; (18/17/18)

2. Short Technique with pads